Workout Routines

Hunter Pence Workout for Explosive Speed and Strength

The Giants' right fielder has been to baseball’s promised land, and he attacks his training with every intention of getting back there.

Hunter Pence Workout for Explosive Speed and Strength
Duration 45 min
Exercises 9
Equipment Yes

Long before he became a World Series champ, Hunter Pence was just like any other meathead—with a love of heavy iron and aspirations to get huge. “I grew up with Arnold’s Encyclopedia,” says the Giants right fielder. “I always wanted to lift as heavy as possible.”

But when Pence made the bigs, team trainers forced him to back off the weight. What he gave up in plates, though, he’s more than made up for in intensity. Under the watchful eye of trainer Nicole Gabriel of Explosive Performance in Tampa, FL, the 6'4", 218-pound Pence pushes himself through off-season workouts designed to be difficult enough that the rigors of a 162-game regular season might seem easy by comparison.

“She pushes me,” says Pence, who batted .277 and hit 20 homers for the Giants in 2014. “My workouts now are never the same thing twice. One of the things Nicole taught me was to train legs in every single workout. All your power comes from your legs.”

Train Like Hunter Pence

“He’s one of the most dedicated and disciplined athletes I’ve ever trained,” says Gabriel, who provided the following workout, sampled from Pence’s off-season programming. It’s designed to build explosive strength and speed.

DOWNTIME: Pence unwinds with video games, including MLB 15 The Show on PS4. “I’m pretty excited that they added historic players like Nolan Ryan this year,” Pence says.

The Workout

Exercise 1

Elevated Reverse Lunge
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-- sets
15 reps
-- rest
Perform indicated reps for each side. Set your front foot on a plyo box or bench.

Exercise 2

Dumbbell Bent-Over Row
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-- sets
12 reps
-- rest
Perform indicated reps for each side.

Exercise 3

Single-Leg Swiss Ball Jackknife You'll need: Swiss Ball How to
Single-Leg Swiss Ball Jackknife thumbnail
-- sets
15 reps
-- rest
Perform indicated reps for each side.

Exercise 4

Prowler Sled Push
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-- sets
-- reps
-- rest
50 yards

Exercise 5

Squat Jump
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-- sets
20 reps
-- rest
Perform while holding a 25-pound plate.

Exercise 6

V-Up You'll need: No Equipment How to
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-- sets
12 reps
rest
Perform with a medicine ball.

Exercise 7

Pushup to Pullup
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-- sets
10 reps
-- rest
Perform while wearing a weighted vest.

Exercise 8

General Plank You'll need: No Equipment How to
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-- sets
-- reps
-- rest
Squeeze glutes and hold for 60 seconds.
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